Monsoons bring refreshing rains, offering relief from the scorching summer heat, but they also come with health challenges. The weather during this time can lead to troublesome stomach infections, skin infections, colds, influenza, malaria, dengue, chikungunya, and Typhoid. The high humidity and frequent rainfall, combined with unhealthy lifestyle choices, can disrupt your digestive system, making you more susceptible to infections and discomfort. To fully enjoy the beauty of the monsoons while staying healthy, it’s important to follow some health tips for this season. Simple changes in your diet and hygiene can keep you healthy and prevent common monsoon illnesses.
18 Essential Health Tips for Monsoon
The monsoon season can affect your health due to the rise in infections and allergies. Follow these health tips to stay safe, healthy, and enjoy the season to the fullest. Here are 18 tips to help you stay healthy during this season: (Corrected the number from 20 to 18).
1) Avoid Fried Food and Street Food
Avoid or limit eating streetside or deep-fried items during the monsoon. High humidity may slow down the body’s digestive processes, so steer clear of fried and street food. These can cause indigestion, bloating, diarrhoea, or stomach infections. Avoid street foods like golgappas; instead, try making them at home. You can also relish homemade hot and steamy snacks. This will satisfy your monsoon cravings without disturbing your digestion.
2) Limit Seafood Consumption
Monsoons coincide with the breeding season for many aquatic species, which can increase the risk of contamination and illness from certain seafood [1]. It’s generally advised to wait until the rainy season ends to enjoy fish and prawns.
3) Choice of Grains for Monsoon
During the monsoon season, it’s important to consume grains that are light on the stomach and easy to digest. Lighter grains such as barley, rice, and wheat can be good options because they provide the necessary energy and nutrition without overburdening the digestive system. Preparing these grains as fresh, hot meals helps reduce the risk of contamination and supports the body in staying warm, which is especially beneficial during the damp and cool monsoon season.
4) Wear Loose and Breathable Clothing
Opt for clothing that is loose-fitting and made from breathable fabrics, such as cotton and linen. This type of clothing allows for air circulation, keeping the body cool and preventing excessive sweating, which can otherwise cause skin discomfort or increase the risk of infection. Loose clothing also ensures better movement and comfort during the humid monsoon season, helping to reduce the risk of common fungal infections that thrive in tight, non-breathable fabrics.
5) Choice of Fruits
Include peaches, plums, cherries, pomegranate, pear, and mangoes during the monsoon season. These fruits are particularly beneficial during the monsoon because they are rich in vitamins, antioxidants, and essential nutrients that boost immunity and can help fight infections. Peaches, plums, and cherries are high in antioxidants and vitamins A and C, which protect the body from free radicals.
6) Choices of Vegetables
Consider including bitter and astringent vegetables in your daily diet. Some traditional health practices suggest these vegetables may help reduce water retention and support digestion during the monsoon season [2]. They can also help manage mild digestive issues such as nausea, vomiting, diarrhea, acid reflux, or heartburn. When consuming leafy greens, ensure they are thoroughly cleaned and properly cooked to minimize the risk of contamination from moisture and mud.
7) Intermittent Fasting in Monsoon
Fasting is especially recommended during the monsoon season, particularly for people who enjoy socialising and have irregular eating habits. In some traditional systems like Ayurveda, fasting is sometimes suggested to help balance the slowed digestion observed during this season [2]. You may discuss with a healthcare provider whether a weekly or bi-weekly short fast (like 12-16 hours) is appropriate for you. It may help give your digestive system a rest.
8) Stay Active
During the monsoon season, outdoor activities can be limited due to heavy rains and slippery conditions. To stay active and maintain your fitness, it’s important to find ways to exercise indoors. This can include activities such as yoga, pilates, home workouts, dancing, or even simple exercises like stretching and bodyweight exercises.
9) Include Ginger
Crush a little piece of ginger with rock salt and have it before each meal. Some studies suggest that ginger can help accelerate gastric emptying (the rate at which food leaves the stomach) [3]. You can also drink a small cup of ginger tea after a heavy meal. To make ginger tea, add ¼ teaspoon of finely powdered or dried ginger root or a ginger tea bag to a cup of boiling water. Allow it to infuse for 5 minutes. Alternatively, boil 1 tablespoon of freshly chopped ginger in 250 ml of water for 10 minutes, then drain and add honey and lemon as desired.
10) Detox Water & Hydration
Drink enough water/detox water to eliminate toxins, infections, and gut and kidney disorders and to strengthen your immune system. Adequate hydration is essential for overall health, including supporting immune function and helping the kidneys eliminate waste products. Adults who engage in moderate physical activity are advised to drink approximately 2.7 to 3.7 liters (about 11 to 15 cups) of total fluid (water, other beverages, and food) daily. Specific recommendations like 12 glasses of water are highly generalized. Always adjust your intake based on your individual activity level, body weight, and environmental conditions. Children and the elderly are advised to drink appropriate amounts based on their healthcare provider’s advice.
11) Have Easy-to-Digest Food
Avoid foods that take several hours to digest. The proteins and fats in red meat might take longer time to properly digest compared to many fruits and vegetables. Fruits and vegetables, on the other hand, are often easier to digest and high in fibre.
12) Include Probiotics
Having curd during the monsoon may be beneficial, provided it is fresh, prepared hygienically, and your digestive system tolerates it well. Curd is a naturally fermented milk product that contains Lactobacillus Bulgaricus (good bacteria). These bacteria already exist in the gut and help with digestion. As a result, consuming curd may aid digestion and ease the gastrointestinal tract during the monsoon.
13) Boost Your Vitamin C Intake
Lemon is a superfood that should be added to drinks or food during the monsoon season to help digestion. It is high in vitamin C and other antioxidants, which are known to support the immune system, potentially helping the body fight off viruses that cause the common cold and flu [4]. A glass of hot water with full lemon juice and a generous spoonful of honey will not only start your day off right, but will also boost your immunity and keep you healthy during the rainy season.
14) Keep Your Skin Dry
To avoid fungal infections, dry your body properly after being wet in the rain. Pay extra attention to moisture-prone areas, such as the skin’s creases and feet.
15) Antifungal Cleansing Bar/Soap
Increased moisture and humidity can lead to fungal diseases such as ringworm, athlete’s foot, and flare dermatitis. If you are prone to such infections, a healthcare provider may recommend an antifungal soap instead of conventional soap in your daily bathing regimen. Look for one that has clotrimazole or other antifungal agents, but consult a dermatologist or physician before starting any medicated product for long-term use.
16) Use Mosquito Repellents
To avoid mosquito bites, apply mosquito repellent to exposed skin, particularly in the early morning and evening when mosquitoes are most active.
17) Avoid Getting Soaked in the Rain
Avoid getting drenched in the rain. Staying wet for prolonged periods can lower your body temperature, making you more susceptible to colds and other illnesses. However, if this occurs, changing into dry clothes as soon as possible is vital to avoid illness, as immunity is naturally low during the rainy season.
18) Prevent the Breeding of Mosquitoes
Eliminate any stagnant water sources around your home, such as flower pots, coolers, and containers. Stagnant water serves as a breeding ground for mosquitoes. Focus on emptying, covering, or treating these water collection sites immediately. While adding certain chemicals can deter breeding, it is best to strictly follow guidance from local public health authorities for safe and effective methods to prevent mosquito breeding. This proactive measure will help reduce the risk of malaria, dengue, chikungunya, and typhoid in your area.
Takeaway
As the monsoon season approaches, it’s important to be proactive in safeguarding your health and well-being. By following these valuable tips and precautions, you can minimise the risk of monsoon-related health concerns and fully enjoy the rainy season. Prioritise personal hygiene, water and food choices, mosquito control, skincare, and immune-boosting practices. Remember, your health is your responsibility, and by taking the necessary precautions, you can have a safe and healthy monsoon season. Stay safe, and enjoy the rains!
Frequently Asked Questions (FAQs)
How to be healthy in the monsoon?
To stay healthy in the monsoon, eat freshly cooked food, drink clean water, avoid street food, and maintain hygiene. Strengthen immunity with seasonal fruits, wash hands regularly, wear dry clothes, and avoid getting drenched to prevent infections and flu-like illnesses.
Which drink is best for the monsoon?
Herbal teas like tulsi (holy basil), ginger, or cinnamon tea are ideal for the monsoon. They may support immunity, aid digestion, and help reduce the risk of seasonal colds. Warm turmeric milk or soups can also help keep the body hydrated and protected against infections.
Is it safe to travel during the rainy season?
Yes, it’s generally safe to travel during the rainy season if you take precautions. Check weather forecasts, carry waterproof gear, avoid flood-prone areas, and keep emergency items handy. Ensure food and water hygiene to prevent waterborne diseases while travelling.
What are the top 5 foods to enhance immunity in the monsoon?
Top immunity-boosting monsoon foods include garlic for its antimicrobial properties, ginger for its anti-inflammatory benefits, and citrus fruits like oranges for their high vitamin C content. Turmeric supports immune function, while probiotic-rich yoghurt helps maintain gut health and immune balance.
What foods should be avoided in monsoons?
Avoid leafy vegetables prone to contamination, raw salads, street food, seafood, and pre-cut fruits. These can harbour bacteria due to high humidity. Also, limit oily and fried foods, which slow digestion and increase the risk of infections and stomach issues.
How to protect our kids from falling sick in the monsoon?
Ensure kids eat nutritious, freshly prepared food, drink boiled or filtered water, and maintain good hygiene. Keep them dry, use insect repellent to prevent mosquito bites, and encourage regular hand washing. Avoid crowded areas to reduce exposure to infections.
References
[1] Jeyasanta, K. I., & Patterson, J. (2023). Seasonal variation in the nutritional composition of fishes in Tuticorin, Southeast Coast of India. Journal of Advances in Food Science & Technology, 10(1), 29–47. https://doi.org/10.56557/jafsat/2023/v10i18067
[2] Deepthi, V., Rani, V., Robin, D. T., & Dileep, A. (2021). Adopting seasonal regimen (Ritucharya) to modulate the seasonal variation in gut microbiome. Journal of Ethnic Foods, 8(1). https://doi.org/10.1186/s42779-021-00078-4
[3] Hu, M. L., Rayner, C. K., Wu, K. L., Chuah, S. K., Tai, W. C., Chou, Y. P., Roberts-Thomson, I. C., & Fraser, R. J. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology, 17(1), 105-110. https://doi.org/10.3748/wjg.v17.i1.105
[4] Li, R., Guan, L., Liu, Y., Hu, Z., Liu, J., Li, C., & Min, H. (2023). The roles of vitamin C in infectious diseases: A comprehensive review. Nutrition, 112733. https://doi.org/10.1016/j.nut.2023.112733